MEDITERRANEAN FISH & COUSCOUS
Oven cook or barbecue fish in foil to keep it beautifully moist
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
- Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
- While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.
Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium
MEDITERRANEAN VEGGIE PACKETS
Provided by Food Network
Time 20m
Yield 4 servings
Number Of Ingredients 10
Steps:
- PREHEAT oven to 450 degrees F or grill to medium-high.
- CENTER half of the cauliflowerettes, broccoli and carrots on each sheet of Reynolds Wrap Aluminum Foil. Sprinkle with salt and pepper. Combine olive oil, garlic, oregano and balsamic; pour over vegetables on both sheets of foil. Top each with 2 ice cubes.
- BRING up foil sides. Double fold top and ends to seal making one large packet, leaving room for heat circulation inside.
- BAKE 20 minutes on a cookie sheet in oven OR GRILL 9 to 11 minutes in covered grill.
TUSCAN FISH PACKETS
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. -Kathy Morrow, Hubbard, Ohio
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 400°. In a bowl, combine beans, tomatoes, zucchini, onion, garlic, wine, 1/2 teaspoon salt and 1/8 teaspoons pepper., Rinse fish and pat dry. Place each fillet on an 18x12-inch piece of heavy-duty foil; season with remaining salt and pepper. Spoon bean mixture over fish; top with lemon slices. Fold foil around fish and crimp edges to seal. Transfer packets to a baking sheet., Bake until fish just begins to flake easily with a fork and vegetables are tender, 15-20 minutes. Be careful of escaping steam when opening packets.
Nutrition Facts : Calories 270 calories, Fat 2g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 658mg sodium, Carbohydrate 23g carbohydrate (4g sugars, Fiber 7g fiber), Protein 38g protein. Diabetic Exchanges
MEDITERRANEAN FISH POUCHES IN FOIL OVER COUSCOUS
This dish is a wonderful easy dish, made in foil pouches either in the oven or on the grill. You can use parchment pouches in the oven which work just as well if you prefer that. No clean up and it makes dinner easy. There are a few ingredients, but it doesn't take long at all. Great mediterranean flavor and with either some grilled pita, or a simple box of pita, which takes 6 minutes, this really is a quick dish. I happen to catch fresh mangrove snapper, my favorite, but red snapper is equally good and even tilapia would work for this dish.
Provided by SarasotaCook
Categories Vegetable
Time 50m
Yield 4 Fillet packages, 4 serving(s)
Number Of Ingredients 17
Steps:
- Vegetables -- Ok, first thing lets prepare your vegetables. In a saute pan, add the eggplant and onion and cook a minute. Now add the zucchini, olives, capers, tomatoes, seasoning (go light on the salt) and just simmer for a few minutes. It will continue to cook in the pouches.
- Fish -- Get a nice sheet of foil about 10 x 10 (for each fillet) so you can fold it up basically like a present so you can add liquid without it leaking. Now, spray in inside of the foil with a little of the pam and place the fish fillet and season with a little salt and pepper if you want (not necessary).
- Topping -- top with fish fillet with a lemon slice, then the tomato vegetable mixture, then pour a little of the white wine on top of the tomatoes. Just wrap up and place on a cookie sheet for the oven or the grill.
- Bake -- 425 middle shelf for 30 minutes. Grill same timing. Depending on the thickness of your fish and the amount of filling it can take 30-40 minutes.
- Couscous -- I like to use broth to cook, but water will be fine. Just in the microwave in the bowl you are serving it in, garnish with a little parsley if you want and olive oil.
Nutrition Facts : Calories 300, Fat 13.1, SaturatedFat 6.4, Cholesterol 95, Sodium 788.8, Carbohydrate 20.6, Fiber 5.2, Sugar 6.8, Protein 24.9
MEDITERRANEAN FISH AND VEGETABLE FOIL PACKETS SERVED OVER COUSCOUS
Steps:
- Preheat oven to 425 degrees F. Lay two 20-inch sheets of aluminum foil on top of each other. Place fish in the center and season with salt and pepper.
- Put next 7 ingredients in a bowl and toss with 2 tsp. each lemon juice, extra virgin olive oil, and white wine and sprinkle with dried herbs. Place over top the fish and lay the lemon slices across the vegetables. Fold up the sides of the foil and pinch at the top to create a pouch. Make sure the sides are sealed as well. Bake for about 20 minutes or until fish is fully cooked.
- While the fish is baking, line the edge of your serving bowl with the cucumber ribbons. Put the cooked and fluffed couscous in the center. Slide fish and vegetables on top of the couscous and add remaining 1 tsp. each lemon juice and extra virgin olive oil, roasted red and yellow bell pepper strips, green pepper, carrots, feta cheese, and parsley.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
EASY MEDITERRANEAN FISH
This fish is so easy and really flavorful. If you like spicy, try sprinkling a little bit of cayenne pepper as well as the seasoning on the fish before pour the mixture over it. One of the household favorites!
Provided by mleiland
Categories World Cuisine Recipes European Greek
Time 45m
Yield 4
Number Of Ingredients 9
Steps:
- Preheat an oven to 350 degrees F (175 degrees C).
- Place halibut fillets on a large sheet of aluminum foil and season with Greek seasoning. Combine tomato, onion, olives, capers, olive oil, lemon juice, salt, and pepper in a bowl. Spoon tomato mixture over the halibut. Carefully seal all the edges of the foil to create a large packet. Place the packet on a baking sheet.
- Bake in the preheated oven until the fish flakes easily with a fork, 30 to 40 minutes.
Nutrition Facts : Calories 429.4 calories, Carbohydrate 9.2 g, Cholesterol 53.8 mg, Fat 26.8 g, Fiber 1.8 g, Protein 36.6 g, SaturatedFat 3.6 g, Sodium 1275.3 mg, Sugar 2.5 g
MEDITERRANEAN FISH PARCELS
Savour the intense flavour of these low-fat treats
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 50m
Number Of Ingredients 8
Steps:
- Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
- Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
- Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.
- Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.
Nutrition Facts : Calories 275 calories, Fat 6.4 grams fat, SaturatedFat 0.7 grams saturated fat, Carbohydrate 21 grams carbohydrates, Fiber 1.9 grams fiber, Protein 34.6 grams protein, Sodium 1.33 milligram of sodium
FISH AND VEGETABLE FOIL PACKETS
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Cut 4 squares of aluminum foil.
- Place 1/2 cup zucchini in the center of 1 piece of foil. Add 1/4 cup potatoes and 1 cod fillet; season with salt and pepper. Layer with 1/4 of the onion slices, 1/4 cup tomatoes, and 1/4 of the basil. Fold foil over vegetables, crimp edges to seal tightly, and place on a baking sheet. Repeat to make remaining packets.
- Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, about 20 minutes.
Nutrition Facts : Calories 174.6 calories, Carbohydrate 13.1 g, Cholesterol 51.9 mg, Fat 1.2 g, Fiber 2.4 g, Protein 27.6 g, SaturatedFat 0.2 g, Sodium 151.9 mg, Sugar 2.5 g
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